WARMUP
3 mins on any machine
TASK 1: GYMNASTICS
A. Superset for 4 rounds
. 6 hollow to arch
. 6 kips on ring
B. Superset for 4 rounds
. Hold 10s on top of rings then 5s eccentric
. 5 Russian pushups
C. EMOM x 8 mins
. 1-5 ring MU / 1-2 ring pull-ups
TASK 2: CONDITIONING
A. 18 min AMRAP
. 12 box jump over
. 10 pushups
. 8 KB swing
Rest 2 mins before part B
B. EMOM x 6 mins
Min 1: 12 box step up with KB
Min 2: 45s plank
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
